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The Rx Review reporting on The Sport of Fitness, The CrossFit Games, health and diet news, and providing reviews on sports performance products.Wed, 14 Feb 2018 10:44:26 +0000en-UShourly1https://wordpress.org/?v=4.7.9TheRxReviewhttps://feedburner.google.comTENS Unit: What it is and What it Doeshttp://feedproxy.google.com/~r/TheRxReview/~3/KaGT-cMTVUo/
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A TENS unit (Transcutaneous Electrical Nerve Stimulation) is an alternative way to relieve acute or chronic pain. The battery-operated portable device for pain management has been gaining popularity in the functional fitness world in recent times as a home treatment for athletes and coaches. The TENS unit is usually recommended for temporary relief of musculoskeletal pain after […]

A TENS unit (Transcutaneous Electrical Nerve Stimulation) is an alternative way to relieve acute or chronic pain. The battery-operated portable device for pain management has been gaining popularity in the functional fitness world in recent times as a home treatment for athletes and coaches. The TENS unit is usually recommended for temporary relief of musculoskeletal pain after engaging in sports and recreational activities. This makes it an ideal recovery tool for CrossFit and functional fitness entuhusiasts.

Although many doctors and patients swear by it, there’s still some controversy on whether it actually works or is mainly the result of a placebo effect.

The TENS Unit is also similar to another popular recovery item called the Compex. However, the two do differ from each other. The TENS Unit is used at the sensory level and does not cause muscle contraction. The Compex is used more for strength training by sending signals to the motor nerve of the muscle causing it to contract and build muscle mass.

An intense TENS treatment has been as effective in treating neck pain associated with musculoskeletal disorders. Stimulation intensity and severity of symptoms are some of the factors that greatly contribute to the effectiveness of TENS treatment.

How Does it Work?

In a nutshell, a TENS unit sends low-voltage electrical impulses through the nerve fibers in order to prevent pain stimulus from reaching your brain. It also stimulates your body to release endorphins, your natural painkillers.

A TENS unit is small enough to carry around in your pocket. The box has wires with leads that you can attach to your skin. These are called electrodes and when you switch the unit on, it will send out the electrical pulses which manifest as a tingling sensation.

The machine works in two ways. First, the impulses aid in the reduction of pain signals being delivered to your brain and spinal cord. Consequently, your tense muscles will relax. Second, if used in low intensity, it can stimulate the production of endorphins. These mechanisms allow you to experience symptomatic pain relief.

Who Can Use It?

One important thing to note is that TENS isn’t for everyone. You need to consult with your doctor prior to use because it may not be suitable for your condition. Nevertheless, it is more commonly used by people with the following conditions:

Back pain

Post-workout pain

Musculoskeletal pain due to arthritis and fibromyalgia

Painful muscle cramps caused by monthly period

Neck pain

Migraine headaches

Sports injuries

During the early stage of labor

The duration and frequency of use may vary, but a few times each day for around 15-20 minutes each session is ideal.

What are the Health Benefits?

Aside from pain relief, here are the other benefits of TENS:

There are no known side effects. Still, you should follow the correct directions when using it and make sure you are well-aware of the warnings by the manufacturer (e.g. do not use when there’s water nearby).

TENS is generally safe; it is also a sound option if you’ve exhausted all home remedies to relieve pain.

It decreases pain perception because the impulses block the pain signals.

Some models come with a massage feature. You can adjust the settings accordingly to help ease muscle tension and stress.

It can reduce muscle inflammation with proper stimulation. This will allow you to function better since swelling and inflammation can result in more pain and discomfort.

It is possible that rehabilitation will be much quicker especially if the pain is already debilitating and affects your daily activities.

TENS is non-invasive which is good news for those who aren’t big fans of needles and other invasive treatments.

It improves circulation and reduces muscle spasms.

TENS can help you sleep better. Without the pain to interrupt, you can have a good night’s sleep and therefore bust your stress and boost your mood.

It lowers your fatigue and exhaustion. Dealing with pain on a regular basis can easily tire you out. TENS helps stimulate your nerves and muscles to address fatigue.

What You Should Remember

Don’t overdo it. Just because it has positive effects on your condition doesn’t necessarily mean you should use it way too much.

TENS is not advisable if you are wearing a pacemaker, have a cardiovascular disease, or in the early stages of pregnancy.

Read the manual carefully.

Do not place the pads on an irritated and injured skin surface.

You can buy your own TENS machine without anyone’s recommendation, but it’s best to consult with your doctor first especially if the cause of your pain has not yet been identified.

Although an ongoing debates about the true efficacy of TENS continues, several studies have concluded that TENS does have a certain amount of effectiveness in relieving pain. Perception of pain, however, may vary from one individual to another.

The schedule for the 2018 CrossFit Games season has been announced by HQ this week, with the dates and locations finalised for this year. The first stage of the season, the CrossFit Games Open, commences February 22, 2018. The ‘Open’ is then followed by the CrossFit Regionals, before the pinnacle of the season, the CrossFit […]

The schedule for the 2018 CrossFit Games season has been announced by HQ this week, with the dates and locations finalised for this year.

The first stage of the season, the CrossFit Games Open, commences February 22, 2018. The ‘Open’ is then followed by the CrossFit Regionals, before the pinnacle of the season, the CrossFit Games, takes place in August.

Here is a closer look at the dates and venues for the 2018 CrossFit Games season:

1. The ‘Open’

5 Weeks of Workouts

18.1- Feb. 22-26

18.2- March 1-5

18.3- March 8-12

18.4- March 15-19

18.5- March 22-26

The CrossFit Games Open is the first stage of the CrossFit Games season. The online global competition is the stepping stone for athletes, with only the top qualifiers advancing to the next stage: the ‘Regionals’. Workouts for the Open are generally released on Thursdays at 5 PM PST. Athletes then usually have four days to complete them before the Monday 5 PM PST deadline.

2. Online Qualifier (Teen & Masters)

April 19th-23rd

This online qualifier is held for the top 200 Teenage and Masters level athletes from each division. At the end of the four-day competition, the top 20 athletes from each division will earn a spot to compete at the CrossFit Games in Madison, Wisconsin.

https://www.instagram.com/p/BfJ3G8vA9vd/?taken-by=crossfitgames

3. ‘Regionals’

The next phase for individuals and teams is the CrossFit Regionals. In 2018, the ‘Regional’ schedule is slightly different to previous years with the return of the Latin Regional.

Here is a snapshot of the dates and venues for the nine Regional competitions:

For humans, the neck is one of the most vital areas of the body and it is also one of the most vulnerable. The neck supports the full weight of the head which can make an injury to the neck immensely painful. Injury in this area can cause stiffness and immobility in all or part […]

For humans, the neck is one of the most vital areas of the body and it is also one of the most vulnerable. The neck supports the full weight of the head which can make an injury to the neck immensely painful. Injury in this area can cause stiffness and immobility in all or part of the neck. It is also common to have some discomfort and/or tension in the neck due to spending long periods of time leaning over or exhibiting poor posture. However, there are many different treatments for stiff neck and its associated soreness, as well as practices to prevent them or reduce their overall length and severity.

Common Causes of a Stiff Neck

Issues with the neck are never pleasant to deal with. Since there are so many different potential causes for a stiff neck that it can sometimes be very difficult to determine the precise cause of the irritation. Unless the discomfort begins right after an incident such as an auto accident, a fall, or first thing after you wake up then pinpointing the exact cause will be more difficult.

The more universal causes of neck immobility or strain will usually heal within a few days due to the durability of the cervical spine but can sometimes take a little longer. It can also be a prevalent strain for CrossFit athletes that engage in olympic lifting because of lifting form. When O-lifting your back, shoulders, and neck muscles are commonly targeted. Sometimes a significant amount of lactic acid can build up in the muscles and cause soreness. You should consult a physician if your pain is lasting longer than two weeks or gets worse over time.

Katie Hogan Deadlifting

The more common causes of ‘kinks’ or ‘pulls’ in the neck are the result of sprains in the soft tissues and muscles within the neck. Some other things that can cause inflammation in the neck are stress, arthritis, or sleeping in an uncomfortable/awkward position. Overhead movements in functional fitness workouts can also be another regular contributor to discomfort in the neck and cervical spine region.

The more severe and dangerous conditions that cause neck pain can include cancer, autoimmune disease, meningitis, infection, spinal cord injury or other structural problems with the bones and discs. These are considered rare conditions and are usually quickly found and diagnosed by a physician. Regardless of the cause the tension, there are some things that we do regularly that can increase the pain.

The average human head weighs roughly eight to twelve pounds, but our necks can support significantly more weight than that. This is important because the strain on our neck actually increases dramatically when we tilt our head in any direction. A significant change in weight when tilting or leaning forward could have drastic effects on the weight felt by the neck. Even a slight tilt of about fifteen degrees could have the potential to double the strain put on the neck. It’s because of this extra strain from tilting the head or hunching over those people who spend long periods looking down at their electronic devices end up having neck pain and stiffness. This is commonly referred to as ‘text neck’ or ”desk neck’.

Annie Thorisdottir at the CrossFit Gamec

Additional Symptoms of Neck Strain

Inflamed muscles in the neck and back can also lead to headaches, migraines, shoulder and arm pain. Often when someone has this it can make it extremely painful to turn the head to either side. So it isn’t unusual for one to have to turn their entire body to look over their shoulder. Because of this, it is usually recommended that a person with a strained neck avoid things such as driving or other activities that require someone to quickly rotate their head.

Tips for Pain Relief and Recovery

After a tough workout, cooling down correctly is crucial to your recovery. It can also play a significant role in avoiding sports injuries to the neck and back. One of the best and most common things used to reduce pain from a stiff neck is ice therapy. There are ice packs for stiff neck and back muscles that are designed to mold to the shape of your body. Using ice on the neck will normally reduce pain and swelling and can often lead to a shorter recovery period.

Along with ice, some simple stretches such as squeezing the shoulder blades together could help alleviate some of the pain and soreness. Massaging a lacrosse ball over the muscles in these areas gently post-workout may help prevent them from becoming over-stressed too. Heat therapy can be another way to help treat or prevent injuries to the cervical spine area. Contrast baths are also a good option. One more thing that can be beneficial for posture feedback is Kinesio-taping. But be sure to follow a thorough set of instructions when doing this.

Once upon a time, it was thought that activities like resistance training or weightlifting were out of the question for expectant mothers. In actuality, maintaining a fitness program throughout your pregnancy comes attached to many benefits. You just need to make a few modifications, and you’re good to go. Here, we’ll take a closer look […]

Once upon a time, it was thought that activities like resistance training or weightlifting were out of the question for expectant mothers. In actuality, maintaining a fitness program throughout your pregnancy comes attached to many benefits. You just need to make a few modifications, and you’re good to go.

Here, we’ll take a closer look at the benefits of continuing to focus on core and strength training, even while you’re expecting. We’ll give you some suggestions as to where to start and what exercises are best as well.

Why Strength Train While Pregnant?

As any mother can tell you, pregnancy is an incredibly exciting time in your life. However, it can be challenging for a number of reasons. Strength training can help ensure both your pregnancy and your soon-to-be life as a new parent go as smoothly as possible.

In other words, it’s not just okay to strength train when pregnant. It’s an extremely good idea that many experts recommend.

Safe Core Training While Pregnant

Building and maintaining a strong core is an important focus for any fitness-minded individual, but this is especially the case for pregnant women. It’s not about how great a strong core looks, either. It’s all about how those muscles function. However, it’s only natural to be concerned about working the region of the body that your baby’s calling home for the time being.

Before you begin any core training routine, you’ll want to check yourself for abdominal separation (also known as diastasis recti), especially after you’ve passed the 12-week mark of your pregnancy. Lie flat on your back with your knees slightly bent, your feet planted on the ground, and your arms at your sides with the palms downward.

Slightly raise your head, extend your arms forward, and check gently for a gap either below or above your belly button. If you feel one, it’s quite possible your abdominal muscles have separated, and you should seek advice of a medical professional before performing some core exercises.

Moves to Try During Pregnancy

Diastasis recti is very common in expectant mothers, but you want to be careful of placing too much strain on your abdominal muscles once it develops. Exercises like standard crunches or moves that target your obliques should be avoided unless you have a doctor’s blessing. Instead, try adding the following moves to your pregnancy fitness regimen.

Air Squats

This move helps deliver the toning value of a crunch without placing too much strain on your changing abs while you’re expecting. Stand with your feet hip-width apart. Tuck your pelvis in slightly and consciously draw in your belly button. Raise your arms until your fingertips are up by your ears. Now gently crunch forward while actively engaging your abs, just as you’d do for your usual crunches. Release and repeat.

Hanging Knee Lifts

To start this move, use a pull-up grip on a toes-to-bar (T2B). Engaging your core, raise your knees towards your shoulders. When the top of the thighs reach the chest, slowly release back to the starting position and repeat for the desired number of reps.

Pelvic Tilts

Like the standing crunches above, this is a modified take on the classic pelvic tilt that’s safe for expectant mothers. Find a wall of your choice and stand with your back against it and your spinal column relaxed. Inhale deeply as you consciously press the small of your back against the wall. While exhaling again, gently release the press. Repeat for the desired number of reps.

Stretch and Tuck

Roll your yoga mat out onto the floor and gently get down on all fours. Simultaneously extend your right leg out behind you and your left arm out straight in front of you. Taking care to consciously engage your abs, pull both your extended elbow and extended knee in toward your belly. Slowly return to starting position and repeat with your left leg and right arm. Continue for the desired number of repetitions.

Heel Slides

Lie down on your back with your upper back elevated so your head and shoulders are above heart level. Support yourself by keeping your arms at your sides and your palms down. Bend your knees and gently draw your feet in toward your core. Taking care not to let your heels touch the floor, extend one leg and bring it back. Repeat with the other leg. Continue until you’ve completed the desired number of reps.

Once you deliver your baby, you can most likely resume doing these exercises as soon as 24 hours after delivery, if your delivery was vaginal and free of complications. If you do have diastasis recti, it usually closes a month or two after you’ve given birth.

As with your pre-pregnancy workouts, you’ll want to avoid any moves like sit-ups, knee-to-chest exercises, or any other moves that put stress on your abs. It’s always a good idea to get the green light from your doctor first, as well, especially if you had a complicated birth or are otherwise unsure if you’re ready to resume a fitness routine.

Written by Carole Klein

Carole Klein is the content manager for Unique Fitness Concepts. She has a B.S. in exercise physiology and is a fitness industry expert with more than 20 years of experience as a competitor and personal trainer.

This week we take a moment to review the Herculin Extreme Pre-Workout supplement by EBN Sports Nutrition. Item: Herculin Extreme Pre-Workout Price: $54 USD (450 grams) Retailer: EBN Sports Nutrition Purchase: www.EBNSports.com The current supplement market is flooded with hundreds of different pre-workout products. Many of which claim to offer the best performance enhancement solutions, when all they really do is […]

The current supplement market is flooded with hundreds of different pre-workout products. Many of which claim to offer the best performance enhancement solutions, when all they really do is provide you with some generic amino acids and caffeine.

My point it, finding ‘the right’ pre-workout formula can be a complete raffle these days.

One of the many products i’ve tested in recent months is the Herculin Extreme Pre-Workout by EBN Sports Nutrition. Unlike many other items on the market, Herculin Extreme has a small point of difference. By using specific ingredient blends, it aims to provide three targeted areas of improvement. They are:

Anabolic Activator Matrix – This blend contains testosterone boosting ingredients such as tri-creatine citrate as well as Carnosyn and different chain amino-acids.

Vascular Igniter Matrix – This comes with magnesium phosphate, L-arginine AKG, Citrulline Malate and other ingredients which aim to enhance the levels of nitric oxide.

The Rx Review has put the pre-workout formula to the test over the past few months. Here are our thoughts on the supplement and whether we think it’s a product worth purchasing:

The Good

Point of Difference: As mentioned earlier, too many supplements these days offer the bare minimum for athletes. They often only include the ‘standard’ ingredients offered by rival brands, and not much more. Herculin Extreme, however, does have a point of difference using specific blends to target certain areas of improvement (outlined above).

It Works:The aim of all pre-workouts should be to provide energy and prepare the body for working out. During my time using the Herculin Extreme formula I certainly noticed increased levels of energy as soon as five minutes after taking it. Keep in mind, i’m not a big coffee drinker, so it may have been the caffeine working. However, I did experience noticeable increases in my energy levels.

Trusted Brand:EBN Sports Nutrition is a trusted brand in the supplement market. This specific product is also used by the U.S Military as well as several professional sporting athletes, including NFL star quarterback Phillip Rivers.

No Stomach Issues or Side Effects: I had no stomach issues or side effects taking the pre-workout formula.

No Banned Substances: The Herculean Extreme Pre-Workout blend by EBN Sports Nutrition is free from banned substances. This makes it ideal for any CrossFit Games aspiring athlete, or professional competitor in any other leading sport.

The Bad

Effectiveness: While I did experience noticeable increased levels of angry while using the Herculin Extreme blend, I didn’t notice too many other benefits. My endurance and performance levels didn’t improve noticeably and I didn’t experience much improvement in my ‘pump’ or ‘vascularity’.

Blends and Fillers: The Herculin Extreme Pre-Workout formula is made up of several proprietary blends. Personally i’m not a big fan of proprietary blends as you never know exactly how much of each ingredient you’re actually getting. They also leave you guessing which ingredients are properly dosed and which ones aren’t.

Taste and Flavour: I tested the ‘Cool Ice‘ flavour of the Herculin Extreme. Personally, I didn’t enjoy it too much. But that being said, I have spoken to several other people who have had the product and have no issues with the flavour.

Price:A 15 oz (450 gram) container of Herculin Extreme sells for $54 USD. Each tub contains 23 servings meaning a tub is around a month’s supply. Compared to some other pre-workout supplements on the market, it is one of the more expensive products.

Conclusion

Overall, I have no real complaints with the Herculin Extreme Pre-Workout Blend. But at the same time, i’m far from calling it my favourite pre-workout supplement.

While I did experience increased levels of energy, I didn’t notice too much apart from that. In addition, I didn’t notice an real improvement in my overall performance, or weight loss, during my time using it.

Ingredient wise, the product gets a tick, even if there are several prop blends. In addition, I also like the fact it comes from a trusted brand and is thoroughly tested to ensure it’s safe for use by professional athletes.

But the question begs, is it a product I would buy again? Probably not for its current selling price. But if it were given to me as a present, or I found it for a cheaper price, i’d have no problem using it again.

Functional fitness training can be a transformative experience, especially for someone who goes from being overweight and never exercising, to someone who is fit, active, stronger and healthier than ever before. It’s the high intensity and versatility of the training regime that makes it so accessible to people, but it is also those qualities which can […]

Functional fitness training can be a transformative experience, especially for someone who goes from being overweight and never exercising, to someone who is fit, active, stronger and healthier than ever before. It’s the high intensity and versatility of the training regime that makes it so accessible to people, but it is also those qualities which can potentially increase risk of injury.

There are a handful of common injuries to watch out for while functional fitness training. Knowing them can help you be proactive about protecting your own body:

Lumbar Spine Strain

The lumbar region of the spine, or lower back, is so often the location of back pain because it is connected to so much of the body. Problematic mechanics with the feet, knees, and hips can intensify low back strain. So too can poor posture and bad habits like “text neck” (craning your neck and head past your shoulders when looking down at your smartphone).

When it comes to Olympic lifting, however, it’s the potential hyperextension of the lumbar spine region when deadlifting or squatting that pulls and strains low back muscles. Combined with a weak core, tight hip flexors, and a lack of dynamic warm-up prior to lifting and you have a recipe for muscle strain, inflammation, and pain. The more your lower back muscles have to compensate to reinforce your spine and keep the pelvis aligned in neutral position when you are lifting, the more they will be pulled and stressed to painful limits.

If you want to avoid low back pain, work at perfecting your form with a qualified coach. Maintaining a neutral frame where the upper back and pelvis are appropriately aligned when you lift and release weights will fortify pain-free back health. So too will strengthening core and glute muscle groups to properly support the lower back.

Shoulder Injuries

The shoulder joint is one of the most incredible pieces of biological machinery on your body. Normally, the upper arm bone (humerus) fits snugly into the open cavity where the shoulder blade (scapula) and collarbone (clavicle) meet. Tendons and muscles form the rotator cuff and surrounding connective tissues which help hold everything in place. This allows for the vast range of movement the shoulder has.

Shoulder injuries are common among laborers and athletes who activate their shoulder in the same repeated motion for prolonged periods of time, like baseball pitchers. With functional fitness athletes, however, shoulder injuries can come about from a combination of high intensity intervals which involve shoulder and upper body engagement including pull-ups, push-ups, and overhead weightlifting.

Impingement, or when one tendon like that of the rotator cuff (or a bursa sac in the joint) is pinched by the top of the shoulder blade (acromion), can result in pain and limited range of motion. This is especially felt when attempting to lift your arm up and away from your body. Weak pectoral muscles combined with lifting too much weight and engaging in progressively more and more shoulder activity without properly resting and stretching can bring upon shoulder injuries.

Abdominal Strain

Maintaining a strong core is very important for functional fitness athletes. Not only does it powers your movements, but it also helps you progressively build up your endurance. No matter how dense your abdominal muscles get, sometimes a genetic predisposition or other risk factor like smoking, chronic cough, or issues with constipation, can actually weaken the muscular structure of critical abdominal walls. Combine that with one heavy lift and you can end up with strain to abdominal muscles or even a hernia.

The most common type of hernia, an inguinal hernia, can happen to men or women. It occurs when a portion of the intestines pops through a tear or weakened abdominal wall and pushes up as lump under your skin. You might see one develop in your lower abdomen, upper thigh, or by your groin. While visibly prominent, hernias may also be accompanied by a burning pain, tenderness, weakness, or a heavy dragging feeling in the groin.

Hernias aren’t necessarily dangerous, but they should be evaluated by a medical professional and can require surgery. A hernia or other abdominal strain doesn’t need to be a death sentence to your training routine, however, you may have to alter some of your exercises and rest following treatment. Aids like hernia and weightlifting belts can help – for more info on the best hernia belts, check here. Experts recommend limiting overextension of the midline (i.e. pull-ups, snatches) to prevent complications like strangulating the hernia and cutting off blood supply to the tissue.

Like with any high-impact sport, risk for injury exists with functional fitness training simply because you are taking your body past the limits of what it is used to doing. Be smart about warm-ups, form, and reps, and you can potentially stay injury-free.

Recovering from sports related injuries can be a long and sometimes extremely painful process. This is why prevention of these injuries is so important. There are numerous different devices to help prevent and avoid different injuries for each joint, bone, and muscle in the body. If you have sustained an injury you can gain back […]

Recovering from sports related injuries can be a long and sometimes extremely painful process. This is why prevention of these injuries is so important. There are numerous different devices to help prevent and avoid different injuries for each joint, bone, and muscle in the body. If you have sustained an injury you can gain back some mobility and strength by using aids such as physical therapy and braces where they apply.

For people that have been injured there are also many different exercise regimens or routines that can be extremely helpful in making your very own come-back. It is critical for anyone who gets injured, no matter how severe or how minor, not to give up on themselves.

Recovering From Knee Injury

Knee injuries vary in severity and recovery time. Some injuries to the knees can be immensely painful and have long recovery times, while others may have very short recovery times. As with all injuries seek medical attention and advice first and foremost and be sure to follow the instructions given to you by your doctor or physical therapist.

The time it takes for a person to recover will differ from person to person because everyone’s body is different, and each body reacts differently to injury. Each person reacts differently to injury as well, physical injuries affect people psychologically so it is important to set attainable and realistic recovery goals for yourself. Anyone that sustains an injury will need to pay close attention to their body, the body will tell you what it needs so it is up to you to listen. It is very important for a person that has been injured to continue to exercise, if you have had a knee injury then you can still do exercises that focus on the arms, shoulders, chest, and upper back.

Once your knee has healed enough for you to begin to exercise it, there are some amazing sports braces for knees that you can use that will help prevent re-injury or further injury during the healing period. It is critical that you wear your knee brace or braces when you are supposed to and for as long as is recommended by your doctor or physical therapist. With knee injuries it is crucial that you always wear your knee brace, especially while exercising or doing physical therapy, at any time that you are going to be putting weight on the leg with the injured knee.

If you neglect to wear your knee brace you are far more likely to re injure your knee or make your injury worse. If any of you have ever suffered a knee injury then you likely know that not wearing a knee brace on the injured knee, even just to walk around, will at the very least increase your recovery time period from your injury, it will also increase the pain and the duration of pain.

When you are recovering from a knee injury there are a few things that will be very important and critical to your recovery.

Make sure you set some attainable and realistic goals for yourself depending on your specific injury as well as the severity of your injury.

No matter how difficult it may seem at first, be sure to find a way to keep yourself exercising and engaged in your recovery.

Follow any and all instructions given to you by any medical professional that you see for your injury, this is very important.

Do not allow yourself to get too discouraged and most importantly do not give up on yourself or your recovery from the injury. Psychological recovery from an injury is just as critical as physical recovery.

Avoid going straight back into any athletic activity. Pace yourself, this will make your recovery easier and less painful physically and mentally.

Always wear your knee brace.

Trust your own body, it will tell you what it needs and when it needs it.

Injury Prevention

Preventing injuries is an immensely difficult task for a few reasons. One of them being that preventing an injury is primarily the individual’s responsibility. It is up to you to read and learn the proper form and methods for whatever activity you chose to engage in. Also, it is your responsibility to learn and follow the safety guidelines for whatever athletic or exercise activity or routine that your chose to do. It is also up to you to use any safety equipment such as pads and a helmet for football for example. Regardless of how many different safety tips and guidelines that there are for an activity it is always up to the individual to learn those guidelines and research those tips and to follow them.

Alternative Injury Prevention

Something that many people do not realize is that there are so many different ways to prevent injuring yourself. There are some work out regimens and routines that actually help to train your body and muscles to become less susceptible to injury overall. Fitness regimes like CrossFit, for example, actually help to train your muscle groups to learn how to react in different states of intensity and pressure that those muscle groups would not ordinarily go through. Recent studies have shown that by doing this and training your body and muscles in this manner may actually help make a person less likely to suffer common injury than someone that does regular exercises and athletic activities. At the end of the day it is, and always will be, up to you to use the correct form, safety guidelines and equipment to prevent injuring yourself.

This week we take a moment to review the self mobility product called the TimTam Power Massager. Item: TimTam Power Massager V1.5 Price: $399 USD Manufacturer: TimTam Purchase: www.TimTam.tech I must admit, I was a bit skeptical when I first got my hands on the TimTam Power Massager to review. During my time working in the fitness industry […]

I must admit, I was a bit skeptical when I first got my hands on the TimTam Power Massager to review.

During my time working in the fitness industry i’ve used and reviewed all kinds of massage tools from foam rollers to vibrating trigger point devices and many more in-between. However, I had never come across a ‘power tool’ massage device until I got my hands on the TimTam.

Put bluntly, the TimTam is essentially a power tool that is designed to be used as a self-massage tool. It is loud and scary looking to some, but most importantly, it’s effective!

“Our second generation powered handheld massager. It has the same amazing power as our first generation massager and now includes our patent pending threaded shaft that improves its durability and overall performance. The TimTam Power Massager massages muscles to help break down knots, increase blood flow, and release stored lactic acid.”

Included in each TimTam Power Massager are:

A V1.5 TimTam Power Massager

1 Li-ion Battery

1 Batter Charger

Round Therapy Head

Premium Carrying Case

I’ve been using the TimTam on a regular basis since first getting my hands on it. Here is what I think about the massage tool. Read on to find out whether or not I feel it is a product worth spending money on:

The Good

Effectiveness: When buying or using a massage tool, the main priority is whether or not it is effective. There is no point using a device if it isn’t releasing knots and tension and improving your overall mobility. It’s fair to say the TimTam is effective at doing just that. Charged by a 12V battery, the power massager reaches up to 2,000 strokes per minute and is very effective and releasing tension in tight muscle areas. If you have a tight or troublesome area in your body, I would say the TimTam is one of the best products on the market to help release the tension.

Easy to Use: The TimTam is a hand held massage device. Basically all you have to do is place it on a particular area, and pull the trigger. Unlike some other massage tools which require you (or someone else) to apply force, the TimTam’s power functionality does it all for you!

Precision: The TimTam Power Massager comes with several different massage heads to suit the exact type of massage you require. Some of them include a softer rubber tip, a flat tip, a metal tip, a ‘hot tip’ you can microwave to heat up and a ‘cold tip’ you can put in the freezer. Using this range of tips you will be able to target any major problematic area in your body.

Sturdy and Reliable: In my time using the TimTam, I haven’t had any problems with the battery cocking out, or the device overheating etc. Overall it has been quite a reliable and sturdy product.

Endorsed by Leading Trainers and Athletes: It is also good to know a product you are using is backed by leading athletes and trainers. UFC star George St. Pierre (GSP), Dr. Kelly Starrett and Muay Thai champ Firas Zahabi are some of the many identities to endorse the Power Massager.

The Bad

One Speed Only: One of the main criticisms of the TimTam is that there is only one speed on the device. Personally, there were a few times I was using the device and would have preferred to be able to slow the speed down a bit. I think it something the brand should look at implementing in their next upgraded model.

Loud: Like all power tools, the TimTam is loud. It will be hard to listen to the TV while using this device, and using it in crowded areas will sure get a few people looking over. By no means will you need ear plugs to use it, but the noise level is something to keep in mind.

Industrial Looking: I’ve said it before, I often judge products by how they look. On first glance, the TimTam comes across as a bit of an intimidating product you wouldn’t usually see in the ‘massage‘ section of a store. It looks more like something you’d see on a construction work site. That being said, while it may look a little ‘industrial’, it makes up for it with its effectiveness.

Price: While it might not be as expensive as some other self massage devices like the Compex, the TimTam isn’t exactly cheap. Selling for $399 USD, the power massager is one of the more expensive products on the market.

Conclusion

Overall I had a positive experience using the TimTam Power Massager V1.5.

While I was a bit skeptical when I first cast my eyes over it, my doubts were quickly gone once I started using it. The power massager is effective, reliable, precise and easy to use. During my time using the TimTam I certainly noticed an improvement in my mobility, and found it to be a lot easier to use then some other self-massage tools I own.

That being said, I still feel there is room for some improvements. Things like a speed control, reduction in noise, and a more appealing design may be things for TimTam to consider moving forward.

But all in all, I would have no hesitation in recommending the device to any athlete or trainer looking for an effective self massage tool.

This week we take a moment to review Rootz Paleo Protein Superfood. Item: Rootz Paleo Protein Superfood Price: $55 USD (567 grams) Retailer: Rootz Purchase: www.RootzNutrition.com In a marketplace that is completely crowded with protein powders, it’s good to see a brand stand out from the rest with a ‘point of difference’. Rootz Paleo Protein Superfood has just that. […]

In a marketplace that is completely crowded with protein powders, it’s good to see a brand stand out from the rest with a ‘point of difference’.

Rootz Paleo Protein Superfood has just that. Rootz is unlike many powders we see these days that are full of chemical fillers and average protein content. Its Paleo Protein Superfood is made up of a variety of organic sources and natural ingredients with the aim of promoting the growth of lean muscle mass and overall health.

According to its website:

“Our Paleo Protein-Superfood contains egg white protein, hemp protein, and sacha inchi protein, combined with a blend of all natural superfoods to provide delicious post-workout nutrition that promotes the growth of lean muscle mass and overall health. This product contains only the cleanest ingredients available, and can be consumed as a post-workout protein shake or as a complete low calorie meal replacement at any time during the day. The Paleo Protein-Superfood contains a full spectrum of nutrients that will rejuvenate your body and get you ready for your next workout.”

The Rx Review got its hands on some Rootz Paleo Protein Superfood recently and put the powder to the test. Here’s what we thought about it and weather or not we think it’s a supplement you should consider buying:

The Good

It’s Paleo!: We see the term ‘paleo’ being thrown at everything nowadays as brands try to appeal to new fitness markets. While some may be misleading, Rootz Protein Superfood is Paleo! It’s made up of egg white protein, sacha inchi and hemp protein and contains no sugars or other chemical fillers.

Not Just Protein: Rootz Paleo Protein Superfood doesn’t just contain protein. It’s powder make up contains 23 organic ingredients including greens, seeds, berries and vegetables including kale, spinach and broccoli. So while you are also getting a protein boost, you’re also getting a top up of essential greens and nutrients.

Great Top Up Ingredient:The Rootz Protein Powder might not have the best taste, in my opinion (more of that later), but it’s a great ingredient to use in any other smoothie or shake. I used the powder in several organic smoothies and it provided a great ‘natural nutty’ taste.

Appearance:While we don’t like to admit it all time, we do judge things by their appearance from time to time. Personally, I often judge my supplements by what their label, website and actual product looks like. Rootz gets a tick on all three areas with their Paleo Protein Superfood.

No Stomach Issues or Side Effects: I had no stomach issues taking Rootz Paleo Protein Superfood

The Bad

Taste: The biggest criticism I had with Rootz Paleo Protein Superfood is its taste. Personally, I’m not a fan of the chocolate banana nut flavour, and didn’t really enjoy drinking it. While some people may enjoy the ‘organic and raw’ taste of the protein, I didn’t so much. That being said, i’d much prefer to drink a flavour i didn’t enjoy knowing it was organic, then drink something I did like the taste of, knowing there were several preservatives and chemical flavouring included.

Mixing: Another small criticism of the superfood protein is the mixing of it. Compared to some other protein powders, I had to stir and shake a bit more to get a consistent blend.

Lack of Flavours: At this stage, Rootz Paleo Protein Superfood is only available in a Chocolate Banana Nut Flavour.

Price:A 20 oz (567 gram) container of Rootz Paleo Protein Superfood costs around $55 USD. Each tub contains 20 servings with each serving containing 15 grams of protein. So if you are training regularly and taking this powder after every workout, you could easily go through a container in a month. Compared to some other proteins powders on the market, Rootz Protein Superfood is a bit more expensive.

Conclusion

While I might not have loved the taste that much, the ingredients and superfood make up is hard to look past. Ingredient-wise, it is one of the most organic and healthy protein superfood powders on the market and certainly worth the extra dollars.

It was only a few months ago The Rx Review first heard about The Paxter – a brand new all-in-one hygiene container, perfect for travelling athletes. We were initially quite impressed with the design, which allows people to carry their favourite hygiene liquids (shampoo, conditioners, cleanser etc.) as well as their toothbrush and other bathroom essentials […]

It was only a few months ago The Rx Review first heard about The Paxter – a brand new all-in-one hygiene container, perfect for travelling athletes.

We were initially quite impressed with the design, which allows people to carry their favourite hygiene liquids (shampoo, conditioners, cleanser etc.) as well as their toothbrush and other bathroom essentials in one container!

The multifunctional container is perfect for travelling athletes who want to be able to carry all their needs in one container, or for those who need to shower on-the-go after training sessions etc.

The Paxter is roughly the size of a shampoo bottle and doesn’t take up much room in any gym bag. It has the ability to carry enough liquid (approx 95ml) to last an average user 2-3 weeks and is made from sturdy, unsqueezable plastic, which means it will never leak when squashed inside your gym bag.

Apart from carrying liquid, the Paxter also has a waterproof compartment that can store a number of small items like cotton buds, tweezers, nail clippers, vitamins and more. Items like keys and jewellery can also be kept in the waterproof section so they don’t get lost or stolen.

At the back of the Paxter there is also a section for a toothbrush. The section is also ventilated with holes at the top and at the bottom to have air circulation for a quicker drying of the toothbrush. The holes also let the excess water, that could get it while using Paxter, to escape while at standing position.

At the time of first writing about The Paxter, the product was still in it’s ‘design phase’ and was unavailable for public purchase.

According to Kirill Petrov, the creator of the product says the public response so far has been nothing but positive:

“We saw a real need to be filled and after a great deal of research, development and smart design choices Paxter was born. Not one person has seen Paxter so far and not been completely impressed,” he said.

“This is a product that could transform how people approach their shower hygiene products in a very real way. We are looking forward to exceeding even very high expectations.”

Kickstarter Campaign:

Paxter has set a goal of USD $20,000 for donations. Each fund raising tier comes with its own bonus, which include being able to get one of the first run of Paxter, sure to be very much in high-demand.

You can find out more information at Paxter’s Kickstarter campaign, which can be found here: